Category Archives: Goals

For 2012 . . .

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I give up wishing for someone else’s body. 

I give up not appreciating and loving the body that I have.

I give up starving myself and abusing my body. 

I give up attempts to have a perfect body.

I will love and treasure the body that I have. 

 I will feed my body healthy food that tastes good and satisfies me. 

I will exercise my body regularly and appreciate how great I feel when I move.

  • I will be patient with myself and recognize that change is a process.  I will give myself the time that I need to make my body healthy and well.  I recognize that patience does not mean procrastination.

  • I will put myself first.  Taking care of my body is my top priority.  I will take time to shop for food.  I will prepare delicious food that is healthy for me.  I will make time to exercise routinely and engage in fun physical activities.

Am I Ready?

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Last week, I had a physical.  I was very resistant to going to my appointment.  I feared that the doctor would tell me that I needed to lose weight which would trigger my feelings of shame.  Really, I already felt (and feel) shame.  I feared that my blood pressure would be up, and my doctor had already advised that I consider taking medication which I’ve resisted.  I’ve been worried that perhaps I might be diagnosed with diabetes.   I consider myself to be healthy, in spite of being overweight.  I was afraid that maybe that was no longer true. 

The great news is that I continue to be healthy!  My blood pressure is down and within the normal range, probably because I’m no longer teaching.  My blood test results show that my blood sugar is within normal range, and my cholesterol and triglycerides are also normal.  My doctor didn’t given me a big lecture about my weight as I’d feared.  It was a good report.

So now what?  I do want to maintain my good health.  I want to love my body unconditionally.  I  know that weightloss would be good for me physically.  I want to feel good in my body.  I want to feel good about how my body looks. 

Something shifted in my this week.  I think I’m ready to take a harder look at what I eat and make some changes.  I’ve been resisting a healthier food plan, like the Fat Smash diet because I haven’t wanted to give up sweets and carbs.  I like carbs.  But I also know that I need to focus on eating more non-carby foods to stay healthy. 

Last year,  I asked to have my blood tested for insulin and my results showed a high level indicating insulin resistance.  Insulin is a fat storing hormone, which makes it harder for me to lose weight and easier for me to gain it.  Carbs and sweets trigger insulin production to keep my blood sugar regulated.  My body just doesn’t process carbs and sugar the way most people do.  It’s healthier for me to avoid carbs and sugar.  I believe this to be true, given the information that I’ve read, my personal experience, and the data from my blood work. 

I really like carbs and sugar.  But I can’t have my cake and eat it too.  Literally.  At least not most of the time if I want to be healthy.

But I don’t want to be crazy about eating a low-carb diet like I’ve been in the past.  I don’t want to become obsessed with food or fearful of carbs.  I don’t want to eat only Macademia nuts for three days, or starve myself into losing weight.  I want to have choices about what I eat without limiting myself to eggs for breakfast every morning and shrimp for lunch everyday.  I do want to eat vegetables, salads, fruit, and maybe some low-glycemic carbs like oatmeal and brown rice.   I’d like to end up somewhere between the Fat Smash diet (phase 1) and the Atkins diet. 

So I’m planning my tranisiton.  I am going to be  conscious about the carbs that I eat during the next week.  I’m going to avoid sweets and make some low-carb dishes to enjoy for Thanksgiving.  I am making a plan to start eating foods on the Fat Smash diet on the Sunday after Thanksgiving.  I’m making a plan about how to handle food at social events that I have coming up in the next few weeks. 

I know that I would be healthier if I lost some weight.  Loving my body as I am today and losing weight don’t have to be opposing goals.  I can eat more healthfully for my body without becoming obsessed or focusing on a number on the scale. 

In May, I have another check-up scheduled with my doctor.  My goal is to weigh at least twenty pounds less than I do now.  I think that’s reasonable.   I’ll get to my goal by avoiding carbs and sweets, eating lots of healthy veggies and protein, and exercising on most days.

I think I’m ready.

 

 

Refocus

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Last night, someone asked me how I was doing with the blog.  Translate (in my mind):  “How are you doing with weightloss?  You don’t look like you’ve lost any weight.”  I immediately felt shameful and defensive. 

I responded by confessing that I hadn’t really been focused lately on the blog and my efforts to be healthier.  The blog really isn’t about weightloss specifically, but about feeling better about our bodies and living healthfully with good food and enough exercise.  I still felt wrong somehow,  like I should have lost ten pounds by now.

It’s easy for me to get distracted from my mission.  Even though I’m retired, I find that visiting with friends, a home project, or whatever is on my daily agenda becomes the focus rather than taking care of myself with healthy food and daily exercise.  Eating healthfully and daily exercise isn’t a habit yet, and until it is, I need to keep it at the forefront of my day.

I haven’t checked in on the blog in several (or more) days.  I’ve been walking, but not regularly (3 days a week instead of 4-6).  Although I intend to eat more vegetables, it’s easier to grab something with carbs.  I’ve been out to eat more in the last couple of weeks, and I haven’t made the healthiest choices from the menu.  And then there’s the matter of the bag of Halloween candy that’s been waiting for the trick-or-treaters.

I do better when I read some of my healthy lifestyle materials or post something on this blog.  It helps me refocus on my mission to eat healthfully and exercise each day.

Exercise in the morning is critical for me.  If I’ve got plans or an appointment in the morning, then I need to walk before then. 

Eating more vegetables doesn’t mean that I can’t have other foods.  But I do need to put some limits on my unhealthy food choices.  I’ve used food journals in the past, and I know that it’s a good strategy to help me be more aware of what I’m eating.  It also makes me think twice before I eat something unhealthy since I’ll have to write it down.  I’m going to put a journal in the kitchen and write down what I eat.  I’m going to look up more recipes with vegetables and consciously make better choices with my meals. 

I want to find a healthy way to eat without feeling punished.  I don’t want to diet, but making healthy eating my way of life.  I’ve failed in the past, when I’ve made my eating restrictive and made weightloss all about willpower, shame, and fear.  I really want to find a way to get beyond that. 

I do want to lose weight too.  I probably will never reach the ideal picture that I have in my mind, or the ideal number on the scale.  But I can do better with eating and exercise which will definitely result in better health and probably weightloss too.

Quote for Today

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I found this quote in my daily “Thought for Today” newsletter from Oprah.com:

“Wellness isn’t about deprivation and it’s not about perfection. It is about pointing yourself in the direction of growth, training yourself to get comfortable with your highest potential, and then taking small steps to support that shift. It’s about showing up for yourself, day by day, and then one day finding that you’ve undergone a transformation.”

—  Kathy Freston
 
 
I’m off to explore Kathy’s website!

Workout Room Makeover

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Workout Room Makeover

Standing near door looking to back of the room

 I actually do have an underutilized home gym in my basement, complete with a True treadmill and a Pre-Cor Elliptical, just like at the Y.  I also have an exercise bike, weight bench, hand weights, leg weights, a step, multiple video tapes, among other miscellaneous equipment.  At one point, I was using most of these things regularly.  But I haven’t really gotten into a consistent routine since I moved to my current home 6 years ago. 

Standing at the back of the room looking to front

While I was on the elliptical yesterday, I really noticed how unappealing the space is.   It’s a long narrow room with a glass block window at either end.  The room is poorly lit.  The equipment is clustered near the door in front of a small TV.  It’s okay, but not a place that I’d want to spend time in. 

 

So, my plan is to get started with a room makeover!  Here’s the plan:

 

  1. Paint the walls a pleasant, cheerful yellow
  2. Post motivational sayings, like a border, around the top of the wall near the ceiling.
  3. Hang poster-sized photos of ocean scenes where I’ve been. 
  4. Cover the floor with those blue carpet squares (an easy DIY project, and cheaper than getting the floor carpeted professionally – but I’ll check on the price)
  5. Put up new ceiling lighting to make the room brighter.
  6. Rearrange the exercise equipment so that it’s in the back of the room, on a diagonal line to kind of break up the long and narrow feeling in the room.
  7. Reserve open space at the front of the room for stretching, weight training, and floor exercise.  Put a large mirror on the wall in this area too.
  8. 8. Get an LCD TV mounted on a swing arm, so that it can be viewed while on the exercise equipment or while in the open floor area.
  9. Get a small refrigerator for water

 

I’m excited to get started!  I’ll post the after pictures when I’m finished!

 

 

What’s the goal?

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During our discussion last night, we agreed to set a goal for ourselves to be accomplished by the next time that we meet on October 16th.  The goal can be anything that feels like a step forward in your journey toward being happier in your own body.  Post your goal as a comment.